The Power Of The Pause

Utilising Strategic Silences In Communication


Harness Strategic Pauses

Learn to leverage well-timed pauses to emphasise key ideas, create anticipation, and encourage engagement.

Clarity and Comprehension

Discover how pauses enhance clarity, understanding, and thoughtful communication for you and others.
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Why Choose This Training?

More Than Just A Course Of Lectures

What gets in the way of developing and holding on to new communication skills are old habits of thinking and speaking. Even if the advice is very good the reason why it rarely sticks are the mental habits people inevitably revert to, especially under pressure.

Unlearning those old habits and internalising a more effective and lasting approach to communication needs more than a short course of lectures on how to do it.

What Makes This Training Stand Out?

What makes this training stand out is the exceptional support through one-to-one coaching sessions and continuous feedback. Changing behaviour is not an easy task as old habits are hard to break.

With a 40-year track record we can help you cultivate practical skills, and build your confidence to so you can successfully navigate real-world challenges, ensuring lasting behavioural improvements.


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Course Summary

Training Objectives

This course is designed to help you develop your communication skills by focusing on the significance of pausing. On this training course you'll learn how pausing plays a vital role in effective communication, enabling you to gather your thoughts, convey messages clearly, and engage your listeners. By incorporating well-timed pauses, you can strategically emphasise key points, create anticipation, and encourage active participation from your audience. The course provides practical techniques for utilising pauses, such as using short pauses to indicate transitions, longer pauses for reflection or suspense, and deliberate silence to encourage contributions from others. Through mastering the art of pausing, you can enhance your understanding, improve your listening skills, and effectively manage any nervousness or anxiety experienced during public speaking. By tailoring your pauses to your audience you will develop the ability to communicate more confidently and achieve your communication goals.

Emotional Intelligence

You will learn a set of powerful emotional intelligence communication techniques so that you can manage difficult conversations, handle challenging situations, build relationships and set firm boundaries.

Transferable Skills

The goal of this training is to equip you with the tools they need to build strong, lasting relationships in your professional life, although because these skills are so transferable many clients report vast improvements in their personal relationships as well.

Develop Skills

This is a skills development rather than just a theoretical programme, so the emphasis throughout will be on you taking turn after turn, practising your skills, while receiving feedback and coaching about your effect on others.

Repeated Practice and Feedback

In your coaching sessions you will be helped to practise dealing with the kinds of situation you find challenging, again and again, until you are confident you can do it successfully.

Video Analysis

We'll combine practical, hands-on experience with video replay and analysis and discussion of the principles involved to help you gain both skills and understanding. Special attention is paid to your individual training needs, so you can practise your skills in real-life situations that you have to handle at work.

Sustained Change

That's why as well as your place in a small group, this training includes a generous amount of private and confidential one-to-one coaching sessions online, spread over several months, ensuring an exceptional level of support. This will ensure the changes you make are sustained over a longer period of time and any obstacles are overcome. Choose between online training available worldwide, or in-person face-to-face courses in the UK.

Course Dates and Price

For a list of upcoming course dates (for online coaching and face-to-face training), the locations of the next 3-day public courses in the UK and pricing Click here.

Free Initial Session

This initial coaching session serves as an introduction to the "Skills with People" course, allowing you to understand the course's relevance and effectiveness for your specific needs before committing to it.

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Learning Objectives

We often forget the importance of taking a moment to pause and reflect. The power of the pause is a well-researched technique that can bring about significant benefits to our mental, emotional, and physical well-being.So take a deep breath as we explore the science behind this transformative practice - you might just discover that embracing these moments of inner silence will be your ultimate key to personal growth and success.The Power of the Pause involves consciously slowing down and creating space between stimulus and response, which can enhance mental, emotional, and physical well-being.

By consciously slowing down and creating space between stimulus and response, we can unlock greater clarity, focus, and productivity in our lives.

Pausing has a historical and cultural significance in communication and self-expression. Incorporating intentional moments of stillness into our daily routines creates space for reflection, emotional regulation, and enhanced self-awareness, key components for unlocking our highest potential.

Benefits of the pause include enhanced clarity, focus, productivity; improved communication by breaking up speech into smaller segments; an opportunity to surrender to personal growth. Practicing pausing techniques like mindfulness meditation or visualisation exercises can lead to increased emotional intelligence while positively impacting brain function and cognitive performance.

Practicing the power of the pause leads to improved decision-making abilities by enabling individuals to think through options more thoroughly before making decisions. Taking time regularly throughout hectic schedules provides much-needed pauses that make it possible for people performing at high levels remain calm through all seasons whether good times or tough times by allowing them access inner silence so they see things from perspectives others might miss leading them into making better decisions toward achieving noticeable progress day after day.

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The Power Of The Pause: Definition And Importance

Pausing is a conscious slowing down and creating space between stimulus and response, which can promote relaxation, refreshment, and re-energisation.

Understanding The Pause

The power of the pause revolves around the concept that taking a brief moment to step back from our hectic lives can lead to increased focusreduced stress, and more effective decision making.

This idea is not only limited to mental timeouts but also extends to incorporating breaks in speech patterns for improved communication.

Embracing the pause practice begins with recognising its potential as a tool for personal transformation and success. Legendary basketball coach Phil Jackson famously promoted meditation and mindfulness among his players, encouraging them to take regular pauses both on and off the court.

Historical And Cultural Significance

Throughout history and across different cultures, the power of the pause has held significant importance in various forms of communication and self-expression. For instance, ancient Greek rhetoricians highly valued the use of silence as a powerful tool to emphasise their message and allow audiences to absorb important points.

In classical music compositions from composers such as Mozart or Chopin, intentional moments of silence make certain passages more poignant and impactful. Similarly, famous authors like Ernest Hemingway have utilised strategic pauses as a literary technique to add depth and emotion to their narratives.

Benefits Of The Pause

The Power of the Pause boasts myriad advantages for both our mental and physical well-being, making it an essential tool in our personal and professional lives. Some notable benefits include:

  • Enhanced clarity and focus, allowing for better decision-making
  • A break from constant noise, promoting relaxation and refreshment
  • Improved communication by breaking up speech into smaller, easily understood segments
  • Increased productivity as a result of heightened focus and awareness
  • An opportunity to surrender and create space for personal growth
  • Positive impact on physiological functions by calming the nervous system and letting the mind settle into silence
  • The ability to disrupt everyday biases through the PAUSE framework by addressing inclinations or prejudices for or against a person or group

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The Effect Of Pausing On Emotional Intelligence

Pausing can have a significant impact on emotional intelligence, which is the ability to recognise and manage our own emotions while understanding and influencing the emotions of others.

When we pause, we give ourselves time to reflect and gain perspective, allowing us to regulate our emotions effectively. The Six Second Pause developed by EQ expert Joshua Freedman and colleagues is an example of how pausing can cultivate emotional self-awareness and improve emotional intelligence.

By taking a few moments before reacting or responding in a situation, we can avoid making impulsive decisionsbased on temporary emotions, which is a hallmark of high emotional intelligence.

How To Practice The Pause

To practice the Power of the Pause in your daily life, follow these simple steps:

  1. Find a quiet place where you can sit or stand comfortably and without any distractions.
  2. Take a few deep breaths and focus on the present moment.
  3. Close your eyes and bring your attention to your breath. Notice how it feels as it enters and leaves your body.
  4. As thoughts come into your mind, acknowledge them but don't dwell on them. Simply let them pass by like clouds in the sky.
  5. Take a few more deep breaths and then open your eyes.
  6. Start incorporating intentional breaks throughout your day. For example, take a short walk outside or listen to calming music during lunch break.
  7. Practice mindfulness meditation for at least 10 minutes a day to cultivate inner silence and awareness of the present moment.
  8. Use positive affirmations or visualisation techniques to deepen your connection with yourself during moments of pause.

By incorporating these techniques into your daily routine, you can experience the many benefits of practicing the Power of Pause, including increased clarity and focus, reduced stress and anxiety, improved communication and relationships, increased productivity, and personal transformation.

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The Science Behind The Power Of The Pause

Pausing activates the parasympathetic nervous system, which reduces stress and promotes mindfulness and present-moment awareness.

Neural Basis Of The Pause

The power of the pause has a basis in neuroscience, as intentional pauses can have an impact on brain function. Specifically, pausing activates the parasympathetic nervous system, which is responsible for rest and relaxation.

This activation leads to a decrease in stress hormones like cortisol and an increase in feel-good neurotransmitters such as dopamine and serotonin.

In addition to these physiological benefits, pauses play a role in communication behaviour by facilitating turn-taking and indicating syntactic boundaries.

For example, speakers often use pauses before or after important information to draw attention or allow time for processing.

The Role Of Attention

The power of the pause can be attributed to the role of attention in our lives. By pausing, we give ourselves a chance to direct our attention towards what really matters and filter out distractions.

When we take intentional breaks throughout the day, we also train our brain to focus better and improve decision-making skills. In fact, studies have shown that taking short pauses during work can increase productivity while reducing stress and anxiety levels.

The Impact On Brain Function

Pausing has a significant impact on brain function, with research showing that taking breaks and embracing moments of silence can have positive effects on mood, performance, and concentration.

When we pause, the nervous system shifts from the sympathetic "fight or flight" response to the parasympathetic "rest and digest" response.

Pausing between meetings or tasks prevent a buildup of beta in the brain - a type of wave associated with anxiety - leading to improved cognitive function. For leaders who pause before making decisions or taking action, they may better connect with their team members as well as gain greater insight into any concerns before responding.

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Benefits Of Practicing The Power Of The Pause

Practicing the power of the pause can lead to increased clarity, improved decision making, reduced stress and anxiety, better communication and relationships, and increased productivity.

Increased Clarity And Focus

Practicing the Power of the Pause can increase your clarity and focus in every aspect of your life. By taking a few minutes to pause, you allow yourself to step back from the noise and chaos of the world around you.

This creates space for reflection, perspective-taking, and processing information more efficiently.

For example, imagine having an important conversation with someone who is saying things that trigger you emotionally. Instead of getting lost in those triggering thoughts or words, imagine you can take a brief pause to breathe deeply and refocus on what's really important: connecting with this person in a meaningful way.

The benefits of increased clarity and focus extend beyond personal career development as well: they are essential skills for leaders in any field who must navigate complex challenges while keeping their teams motivated towards progress.

Improved Decision Making

Practicing the Power of the Pause can lead to improved decision-making by enabling individuals to think through options and their implications. When we rush into decisions without taking a moment to pause and reflect, we often rely on our system one way of thinking, which is based on instinct and intuition rather than analysis.

For example, when faced with a tough career choice or a challenging situation in our personal lives, taking a few moments to stop, breathe and reflect can provide perspective.

It may help us discover an idea or option that was previously hidden from view. Pausing gives us access to other parts of ourselves such as our intuition or inner wisdom that are not always accessible when we're busy reacting all the time.

Reduced Stress And Anxiety

Taking a bit of a pause throughout the day can have significant benefits for reducing stress and anxiety. Practicing mindfulness-based techniques such as meditation, deep breathing, or visualization can help manage stress levels by calming the nervous system and reducing the release of stress hormones.

Studies have shown that even taking just a few minutes each hour to step away from our tasks, breathe deeply, and refocus our attention on the present moment can significantly reduce feelings of overwhelm and anxiety.

In addition, taking breaks to engage in self-care activities such as walking, reading or listening to music can also have powerful effects on our wellbeing by allowing us to recharge and rejuvenate both physically and mentally.

Better Communication And Relationships

Incorporating the power of the pause in communication can lead to more meaningful and authentic relationships. Taking a moment to pause before responding in a conversation allows others to truly listen and understand what is being said, rather than just waiting for their turn to respond or speak. You'll be more able to have a proper talk, where the other person has an opportunity to really listen.

In personal relationships, pausing before reacting emotionally can prevent misunderstandings and conflict. It gives time for reflection and clarity before expressing oneself.

The same applies in professional settings where effective communication is critical for success. Incorporating pauses into conversations with colleagues or clients demonstrates active listening skills which enhances mutual understanding leading to improved outcomes as it's much easier to deal with other people when both of you can think straight.

Increased Productivity

Pausing throughout your day can have a significant impact on productivity. When we take breaks to pause, reflect and recharge, we return with more focus and clarity. In fact, studies show that regular pausing can increase memory function as well as improve decision-making skills.

By taking a few minutes to pause in the midst of a busy workday or project, you allow yourself the space to regroup, shift perspective, and discover new solutions or insights that might not otherwise be possible.

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Techniques For Practicing The Pause

To incorporate the power of the pause, one can practice mindful breathing, meditation, visualisation, affirmations or intentionally taking breaks in daily life.

Mindful Breathing

One of the key techniques for practicing the power of the pause is through mindful breathing. Mindful breathing involves bringing your full attention to your breath as it moves in and out of your body, with curiosity and without judgment.

To practice mindful breathing, find a quiet place where you can sit comfortably or lie down. Close your eyes if that feels comfortable to you, but it's not necessary. Take a few deep breaths in through your nose and out through your mouth before settling into a natural rhythm of breathing.

Bring awareness to each inhale and exhale sensation: notice any sensations in your nostrils or throat as you breathe in; feel how the air expands into your lungs; notice any sensations as you release each exhale.

If thoughts come up during this exercise, try gently bringing yourself back to focusing on the breath without judgment.


Meditation is a powerful tool for practicing the power of the pause. This ancient practice involves focusing your attention on a single point, such as your breath or a mantra, to cultivate awareness and inner stillness.

When meditating, individuals create an intentional break in their busy day, allowing them to pause and observe their thoughts without judgment.

By incorporating mindful breathing practices into daily life, individuals can reap numerous benefits beyond reducing stress levels. Meditation provides greater clarity and focus throughout the day, improves decision-making skills, increases productivity, enhances relationships with others through improved communication skills while responding instead of reacting during conversations.


Visualisation is a technique for creating mental images in the mind's eye to achieve specific goals. It involves imagining and visualising scenarios, situations or events with as much detail as possible.

The power of visualisation lies in its ability to activate the same neural pathways that are involved when we perform an action physically. Visualisation can help one focus on achieving their goals by increasing belief and motivation towards these goals, which can improve overall success rates.

Moreover, visualisation skills enable people to process information more quickly and efficiently. Research has shown that using visualisation improves understanding speed of complex topics such as science and technology fields.


Affirmations are a key aspect of The Power Of The Pause technique. By intentionally speaking positive and supportive words, affirmations can help reprogram the subconscious mind and promote a more positive mindset.Research has shown that affirmations can activate parts of the brain associated with self-related processing and reward.

For example, if someone is struggling with self-doubt or negative thoughts about their abilities, they might use an affirmation like "I am capable of achieving my goals" during their pause practice.

This simple yet powerful statement can help shift their world perspective and build confidence in themselves. When combined with other techniques like meditation, affirmations can be even more effective in improving one's life.

Incorporating Intentional Breaks

Incorporating intentional breaks into our daily lives is an essential aspect of the "Power of the Pause." Intentional breaks allow us to step back, take a deep breath, and reset.

These moments of stillness enable us to access new perspectives and tap into our inner wisdom. By incorporating intentional breaks throughout our day, we can improve focus, productivity, and overall well-being.

For example, taking a 10-minute walk outside during your lunch break can help clear your mind and boost creativity.

Research shows that taking intentional breaks can increase productivity by releasing endorphins and providing exercise-related benefits. Furthermore, this practice is not limited to the workplace; as parents, taking short but frequent breaks throughout the day can provide much-needed self-care while replenishing energy reserves.

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Incorporating The Power Of The Pause In Daily Life

Incorporating the power of the pause in daily life can promote mindfulness, reduce stress, and increase productivity.

In The Workplace

Incorporating the power of the pause in the workplace can lead to increased productivity and balance. Taking intentional breaks throughout the workday can help reduce stress, increase focus, and prevent burnout.

For example, taking a few minutes to practice mindful breathing or meditation can provide a mental reset and allow for better decision making. Rachael O'Meara's book 'Pause' emphasises that pausing before reacting in stressful situations can prevent rash decisions and improve communication with coworkers.

Additionally, incorporating movement breaks such as going for a walk during lunchtime or stretching at your desk can help break up long periods of sitting and promote physical health while also providing an opportunity for reflection and clarity.

In Relationships

In addition to improving individual well-being, practicing the Power of Pause can also have a positive impact on relationships. By being more mindful and present in interactions with others, individuals can better recognise their emotional responses and stop assumptions before they happen or they escalate into conflicts.

Taking half a pause before reacting allows for reflection and consideration of different perspectives, leading to improved communication and stronger relationships.

For example, taking a few deep breaths before responding during an argument or pausing to reflect on how a loved one may be feeling can prevent misunderstandings and create deeper connections.

In Personal Development

Incorporating the Power of the Pause into personal development can lead to profound transformation. By taking a moment to step back from the chaos and busyness of life, we can access our inner selves and gain clarity on our goals and values.

Pausing allows us to reflect on what's truly important, helping us make more deliberate choices that align with our authentic selves.

Whether it's through meditation, mindful breathing, or intentional breaks throughout the day, incorporating pausing techniques into personal development can have a significant impact on emotional well-being and overall happiness.

Research shows that regular pauses help reduce stress and anxiety while improving focus and productivity.

In Sports And Athletics

Athletes are no strangers to the idea of taking a break or pausing. In fact, regular breaks and checking in on one's mental and physical health is crucial for thriving in sports and athletics.

Whether it's during training sessions or competitions, athletes understand that taking a few moments to catch their breath can make all the difference in achieving peak performance.

Powerade has recognised this importance through their "Pause is Power" campaign, encouraging international star athletes to embrace the power of pause as a sign of strength rather than weakness.

They recognise that physical health issues like sprains or breaks aren't the only reasons for athletes to require a break; mental health and wellbeing also play an important factor in success both on and off the field.

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Overcoming Resistance To The Power Of The Pause

Resistance to the power of the pause is common, but developing the habit can be life-changing - read on to discover strategies for building this essential practice into your daily routine.

Common Obstacles And Misconceptions

Overcoming resistance to the Power of the Pause can be a challenge. Here are some common obstacles and misconceptions that people may encounter:

  1. "I don't have time for a pause." The truth is, taking just a few minutes to pause can actually increase productivity and focus in the long run.
  2. "Pausing means I'm being lazy." Actually, taking intentional breaks can help prevent burnout and promote self-care.
  3. "I have to keep pushing through tough times without pausing." Pausing can actually help us approach challenges with a clearer mind and fresh perspective.
  4. "Pausing is only for meditation or spiritual practices." While those practices can certainly include pausing, anyone can benefit from taking intentional breaks throughout the day.
  5. "Pausing means disconnecting from my responsibilities or duties." Not necessarily - you can take a quick pause even in the midst of a busy workday by simply taking a deep breath or stepping away for a moment of reflection.

By addressing these misconceptions and finding ways to incorporate pauses into our daily lives, we can reap the benefits of increased clarity, better decision-making, reduced stress, and more effective communication and relationships.

Strategies For Building The Habit

Developing the habit of pausing takes practice and patience. Starting small, concentrating on the present moment, being consistent, and understanding why you want to pause are all essential principles for building this habit.

For starters, begin by taking conscious breaks in between work or daily routines.

Another useful strategy is incorporating intentional pauses into everyday life activities such as walking or while engaged in conversations with others. This allows us to slow down and create space for self-reflection, which can help improve communication skills significantly.

Another effective technique is practicing mindfulness meditation that helps cultivate inner silence by focusing on the breath.

Remember that developing any new habit can be challenging due to our brain's natural resistance to change; however, taking small consistent steps towards integrating more pausing moments into our daily routine ultimately leads to significant long-term benefits including increased clarity and focus levels, better decision-making abilities reduced stress levels among many others as highlighted in.

The power of the pause is an essential practice for personal and professional growth. Taking a moment to be mindful can help us better understand our thoughts and emotions, mitigate stress levels, and improve communication.

As we have learned above, pausing offers numerous benefits- from increased productivity to improved decision-making abilities. So whether it's through meditation or intentional breathing exercises, incorporating pauses into our daily routines makes a real difference in how we experience life.

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The Power Of The Pause FAQs

What is the power of the pause and how can it benefit me?

The power of the pause refers to taking a moment to stop, breathe and reflect before reacting or making decisions. This practice can help reduce stress and anxiety while allowing for clearer, more thoughtful decision-making.

How long should I pause for?

The length of time needed for a pause will vary based on individual preferences and circumstances. Some individuals may only need a few deep breaths while others may require several minutes to fully clear their body and mind and regain focus.

Can pausing be incorporated into my daily routine?

Absolutely! Incorporating regular pauses throughout your day can help improve productivity, enhance creativity, and reduce stress levels. Simple practices such as taking short walks outside or doing breathing exercises during breaks at work are great ways to incorporate pausing into your daily routine.

Is there any scientific evidence supporting the benefits of pausing?

Yes, there has been research conducted on how taking intentional pauses can positively impact both mental health and physical well-being by helping regulate emotions, reducing burnout symptoms in healthcare workers among other applications.

Why does pausing matter for human beings?

For human beings, pausing matters as it positively impacts brain function. It shifts the nervous system from a stressful "fight or flight" response to a calmer "rest and digest" response. Pausing also helps prevent the buildup of anxiety-associated beta waves in the brain, leading to improved cognitive function and concentration.

What happens when we hit the "pause button" in our daily lives?

When we hit the "pause button" in our daily lives, we can promote mindfulness, reduce stress, and increase productivity. It's an act of self-care, creating moments of silence for better mood and performance.

How can the "pause button" help leaders respond in the workplace?

For leaders, using the pause button before responding allows them to connect better with their team members, taking in their concerns and stories, and reacting more appropriately. This promotes a more productive workplace and fosters stronger leadership.

How does the "pause button" sound in our daily communication?

The "pause button" in daily communication might sound like taking a few deep breaths before responding during a stressful phone call or taking a moment to listen, wait, watch and hear the other person out before reacting.

Are there special offers or courses for learning about the power of the pause?

As of now, this course does have any special offers on the power of the pause. If you are interested in learning the significance of pausing, particularly in stressful situations at the workplace please get in touch and we'll be delighted to support you.

Can practicing the Power of Pause influence future leadership?

Absolutely. Practicing the Power of Pause helps leaders to better connect with their teams, make more informed decisions, and potentially improve overall leadership in the future.

What is the connection between the art of pause and responsibility?

The art of pause is closely tied to responsibility. Pausing allows individuals to be more mindful of their reactions and responses, ultimately leading to more responsible and thoughtful decisions.

How can taking a beat or pausing influence our interactions?

Taking a beat or pause during interactions allows for reflection and consideration of different perspectives. This can improve communication, prevent misunderstandings, and build stronger relationships.

Is the concept of pause linked to prayer or spiritual practices?

While the article doesn't specifically link the concept of pause to prayer or spiritual practices, the principles are similar. Both involve moments of quiet reflection, which can lead to improved mindfulness and reduced stress.

Are there any universities or institutions researching the impact of pausing on human beings?

Specific university researching this subject matter is beyond the scope of this training. However, the concept of pausing and its impact on cognitive function and stress management is a topic of interest within psychology and neuroscience fields, which are key research areas at many universities.

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